Unleash your strength with the G program, a dynamic 16-week journey designed for those ready to elevate their fitness game. Committing to six days a week, you'll engage in a variety of bodyweight and dumbbell exercises that target your chest, shoulders, and core, ensuring a well-rounded approach to muscle development. Each session is crafted to progressively challenge your limits, pushing you to achieve new personal bests. Get ready to transform your physique and build functional strength right from the comfort of your home!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Push Up

Pike Push Up

Ring Dip

Arnold Press

Lateral Raise (Dumbbell)

Dead Hang

Bear Crawl

Sit Up

Mountain Climber

Russian Twist

Lying Leg Raise

Hanging Leg Raise

Knee Raise (Captain's Chair)

Hollow Hold

Plank

Ring Row

Dumbbell Row

Jump Squat

Goblet Squat

Step-Up (Weighted)

Lunge (Dumbbell)

Pistol Squat

Burpee

Jump Rope

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